Tag: Healthy Recipes

3 Easy and Delicious Intermittent Fasting Recipes for Your Next Meal

Posted on by simonc

Intermittent fasting (IF) is a way of eating that involves going without food for a while and then eating. It’s not about telling you what foods to eat but more about when you eat.

Instead of a typical diet, it’s more like a way of eating. There are two common types of intermittent fasting: one where you fast for 24 hours twice a week and another where you fast for 16 hours every day. People have been fasting for a long time. Back in the day, early hunters and gatherers didn’t have stores, fridges, or food available all the time. So, there were times when they couldn’t easily find food.

Cajun Spiced Salmon

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Servings: 2

Serving Size: 360 grams

This easy-to-make Cajun-flavored salmon is so versatile that you can cook it using various methods like baking, broiling, pan-searing, or grilling. You can whip up this healthy dinner in just 30 minutes. Each serving has 359 calories, 35.4 grams of protein, 21.4 grams of fat, and 9.1 grams of carbohydrates.

For this recipe, you’ll need these ingredients: 3/4 pound of salmon filet, sodium-free taco seasoning, 1/4 head of cauliflower (cut into florets), 1/2 head of broccoli (cut into florets), 1-1/2 tablespoons of olive oil, 1/4 teaspoon of garlic powder, and 2 medium tomatoes (diced).

Instructions

1. Preheat the oven to 375°F.

2. Place the salmon on a baking sheet.

3. Mix the taco seasoning with 1/2 cup of water in a small bowl. Pour this sauce over the salmon and bake for 12 to 15 minutes or until the fish turns completely opaque.

4. While baking the salmon, use a food processor to blend the broccoli and cauliflower until they resemble “rice,” working in batches if necessary.

5. In a large skillet over medium heat, heat the oil. Add the broccoli and cauliflower, cooking for 5 to 6 minutes until they are just tender, and season with garlic powder.

6. Serve by placing the fish and tomatoes on top of the “rice.”

Black Bean Soup

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Servings: 2

Serving Size: 328 grams

This easy-to-make black bean soup is both simple and delicious, featuring black beans and common ingredients. It’s a vegetarian, gluten-free, and vegan-friendly soup. In a single serving, you’ll find 725 calories, 40.9 grams of protein, 14 grams of fat, and 113 grams of carbohydrates.

For this recipe, you’ll need 1-1/2 tablespoons of avocado oil, a small chopped onion, 1/2 tablespoon of ground cumin, 2-3 cloves of garlic, one 14 1/2-ounce can of black beans, 1 cup of water, salt, and pepper for seasoning, a small finely chopped red onion, and 2 tablespoons of coarsely chopped cilantro.

Instructions

1. In a pot, sauté the chopped onion using avocado oil.

2. Once the onion turns transparent, add the ground cumin.

3. Introduce the garlic and cook for an additional 30 to 60 seconds.

4. Add half of the black beans and one cup of water to the pot.

5. Bring it to a simmer, stirring occasionally.

6. Turn off the heat.

7. Use a hand blender to blend the ingredients in the pot or transfer them to a blender.

8. Return the mixture to the pot along with the remaining half of the beans, and heat it to a simmer.

9. Serve the soup, garnished with bowls of cilantro and red onion.

10. You can also add a bit more cilantro for an extra touch of flavor.

Chicken Farro Bowls

Preparation Time: 25 minutes Cooking Time: 30 minutes Servings: 2 Serving Size: 633 grams

This chicken farro bowl recipe is perfect for lunch or dinner, offering a quick, fresh, and simple meal. Each serving of this dish provides 539 calories, 42.4 grams of protein, 30 grams of fat, and 23.3 grams of carbohydrates.

Here are the ingredients you’ll need for this dish: 1/2 cup of farro, 1-1/2 cups of water, 1/4 teaspoon of salt, 1 large boneless skinless chicken breast, 1-1/2 tablespoons of coconut oil, zest from 1/2 a lime, 1 tablespoon of lime juice, 2 grated garlic cloves, 1/2 teaspoon of dried oregano, 1/4 teaspoon of kosher salt, 1/4 teaspoon of black pepper, 1/2 tablespoon of olive oil, 1/2 pint of halved cherry tomatoes, 1 cup of chopped cucumber, 1/4 of a sliced red onion, 1 cup of tzatziki sauce (recipe below), 1/4 cup of crumbled Ricotta cheese, lemon wedges for serving, and fresh parsley for garnish (optional).

For the tzatziki sauce, you’ll need 1 cucumber, 1 garlic clove, 1 cup of Greek yogurt, 1/2 teaspoon of salt, 1/2 teaspoon of lemon juice, and 1/4 teaspoon of dried tarragon.

Instructions

1. Start by rinsing and draining the farro. Then, combine the farro with water and a bit of salt in a pot. Bring it to a boil, and once it’s boiling, let it simmer for about 30 minutes. Make sure to get rid of any extra water.

2. Next, in a large zip bag, put the chicken breasts along with coconut oil, lime zest, lime juice, garlic, oregano, salt, and pepper. Allow it to marinate for at least four hours, or you can leave it overnight.

3. When you’re ready to cook, heat a large skillet over medium-high heat, and cook the chicken breasts for about 7 minutes on each side until the inside reaches 165°F. Remove the marinade.

4. After taking the chicken out of the pan, let it rest for five minutes before slicing it.

5. Now, to assemble the Greek bowls, put a layer of farro in your bowl or meal prep container. Add thinly sliced chicken breasts, ricotta cheese, tomatoes, cucumbers, red onion, and tzatziki sauce on top. You can also serve it with lemon wedges for extra flavor and some parsley for garnish. Enjoy!

Tzatziki sauce

1. Line a big bowl with a paper towel and put the mesh strainer inside.

2. Grate the cucumber and garlic finely using a cheese grater, then get rid of any extra liquid.

3. mix the grated cucumber, garlic, Greek yogurt, salt, lemon juice, and tarragon in a medium bowl.

4. After you’ve mixed everything, chill it in the fridge for an hour before serving.

Try These 3 Healthy Turkey Recipes Today!

Posted on by simonc

Turkey is a great protein source. Your body uses protein to build and maintain things like bones, muscles, skin, and blood. Turkey has niacin, vitamin B6, tryptophan, and lots of protein. It also has zinc and vitamin B12. The white meat, without the skin, is low in fat and has lots of protein. It also has vitamin B6 and niacin, which help your body make energy from food. Niacin is important for changing proteins, fats, and carbs into energy your body can use.

Rosemary Roasted Turkey

Preparation Time: 15 minutes

Cooking Time: 4 hours

Servings: 16 Serving Size: 325 grams

This recipe ensures your turkey is both tasty and juicy. Pick a turkey that matches the number of guests you’re serving. The nutritional values for this food are as follows: it contains 508 kilocalories, 58.7 grams of protein, 25.8 grams of fat, and 1 gram of carbohydrates.

Ingredients

  • ¼ cup olive oil
  • 3 tablespoons minced garlic
  • 2 tablespoons chopped fresh rosemary
  • 1 tablespoon chopped fresh basil
  • 1 tablespoon Italian seasoning
  • 1 teaspoon ground black pepper
  • salt to taste
  • 1 (12-pound) whole turkey

Instructions

1. Preheat the oven to 325 degrees Fahrenheit (165 degrees Celsius).

2. Add olive oil, garlic, rosemary, basil, Italian seasoning, black pepper, and salt in a small bowl. Set aside.

3. Wash and dry the turkey both inside and out, removing any excess fat. Gently loosen the skin on the breast by sliding your fingertips between the skin and the breast, being careful not to tear it. Work the skin down to the end of the drumstick.

4. Spread the rosemary mixture under the breast flesh and down the thigh and leg. Coat the outside of the breast with the remaining rosemary mixture, using toothpicks to seal the skin over any exposed breast meat.

5. Place the turkey on a rack in a roasting pan. Add about 1/4 inch of water to the bottom of the pan.

6. Roast the turkey in a preheated oven for 3 to 4 hours or until it reaches an internal temperature of 180 degrees Fahrenheit (80 degrees Celsius).

Herb and Citrus Butter Roasted Turkey

Preparation Time: 15 minutes

Cooking Time: 4 hours

Servings: 12 Serving Size: 125 grams

You can easily and enjoyably make a delicious whole-roasted turkey with herb citrus butter. Seasonal vegetables accompany the meal and features a flavorful lemon and herb butter. Each serving provides 698 calories, with 78.8 grams of protein, 33.1 grams of fat, and 4.7 grams of carbohydrates.

Ingredients

  • 1 lemon
  • 2 tablespoons butter
  • 1/2 shallot
  • 8 large sage leaves
  • 2 tbsp. fresh thyme leaves
  • 1 tbsp. rosemary leaves
  • 1 clove garlic
  • 1 fresh whole turkey
  • 1 medium onion
  • 2 carrots
  • 2 celery ribs
  • 1 cup dry white wine
  • 1 cup low-sodium turkey or chicken broth
  • 1/4 cup almond flour

Instructions

1. To make the herb butter, put 3 tablespoons of lemon juice and zest in a food processor with the other 5 ingredients, making sure the herbs are finely chopped and the mixture is smooth.

2. Set aside 1/4 cup of the herb butter. Preheat the oven to 425°F. Remove and discard the turkey’s neck and giblets, fill the cavity with water, and drain it.

3. Carefully lift and loosen the skin from the turkey breast without completely separating it. Spread 3 tablespoons of herb butter under the skin, secure it back, and use wooden picks to hold it if needed.

4. Season the inside and outside of the turkey with salt and pepper. Place the onion, carrot, and celery in a large roasting pan.

5. Put the turkey on a lightly oiled roasting rack in the pan. Tie the ends of the legs together with kitchen twine and tuck the wingtips underneath.

6. Use the remaining herb butter to coat the entire turkey. Pour wine and chicken broth into the roasting pan.

7. Roast on the bottom oven rack at 425°F for 30 minutes, then reduce the heat to 325°F and cook for 2 to 2.5 hours, basting with pan juices every 30 minutes, until a meat thermometer inserted into the thickest part of the thigh reads 165°F.

8. Cover it with aluminum foil When it starts to brown too much. Take it out of the oven and let it rest for 20 minutes. Transfer the turkey to a serving dish and strain the drippings through a fine wire mesh strainer into a container, discarding any solids.

9. Reserve 2 1/2 cups of the pan drippings. In a skillet over medium heat, melt the reserved herb butter. Whisk in the flour and cook for 1 to 2 minutes while constantly whisking.

10. Gradually add the 2 1/2 cups of reserved drippings to the skillet, stirring continuously, until it comes to a boil. Reduce the heat and simmer for five minutes, stirring occasionally, until it thickens. Serve the gravy with the turkey.

Cranberry Stuffed Turkey Breasts

Preparation Time: 45 minutes

Cooking Time: 60 minutes

Servings: 10

Serving Size: 200 grams

These were such a hit at the holiday dinner party that I started serving them instead of the usual whole turkey on Thanksgiving. In each serving, you’ll find 553 calories, 42.2 grams of protein, 12.2 grams of fat, and 73.6 grams of carbohydrates.

Ingredients

  • 1 (12 ounces) package of herb-seasoned bread stuffing mix
  • 2 skinless, boneless turkey breasts
  • 1 cup chopped pecans
  • 2 (8 ounces) packages of dried, sweetened cranberries
  • 1 tablespoons olive oil
  • 6 lettuce leaves
  • ½ cup pecan halves

Instructions

1. Preheat the oven to 350 degrees Fahrenheit (175 degrees Celsius).

2. Prepare the stuffing mix as directed on the package and let it cool.

3. Use a sharp knife to butterfly the chicken breasts, making them open flat, and then flatten them further by gently pounding them between two sheets of waxed paper.

4. Spread the prepared stuffing evenly on each breast, leaving about a quarter-inch margin. You can also add dried cranberries and chopped nuts, saving some for garnish.

5. Roll up the chicken breasts tightly, starting from the long end, and tuck in the ends. Secure the rolls by tying them with sections of kitchen twine, about four sections around the center and one along the length of each roll.

6. Heat olive oil in a large cast iron skillet over medium-high heat and brown the rolls carefully on all sides.

7. Place the skillet in the oven, cover, and bake for about an hour in a preheated oven at 350 degrees F (175 degrees C). Check the internal temperature with a meat thermometer, aiming for 170 degrees F (78 degrees C) to prevent them from drying out.

8. Let the rolls rest for 15 minutes before removing the twine and slicing them into 1/2 to 3/4-inch circles. Slice one roll for presentation while leaving the other whole, displaying the spiral pattern of the stuffing. Place them on a bed of curly lettuce and garnish with the reserved dried cranberries and the remaining 1/2 cup of pecan halves.

3 Healthy Recipes For Dinner!

Posted on by simonc

With more studies about nutrition and food, more people realize that eating healthy is very simple. Other from being simple, it isn’t that expensive too. It is all about how you make the combinations. And what is the better way to prepare for sleep than making an absolutely phenomenal healthy dinner?  Keep on reading to find our top 3 healthy recipes for dinner!

Egg Roll Bowl

Egg Roll Bowl
Image Credit: Whole New Mom

This healthy meal offers 420 calories per serving. Actually, it has nothing to do with eggs. It’s essentially a mix of ground pork and stir-fried cabbage, with an amazing crunchy texture. The total preparation time for it is 35 minutes.

The Ingredients

  • 1 teaspoon of vegetable oil
  • 1 teaspoon of sesame oil
  • 1 teaspoon of Sriracha
  • 1 teaspoon of sesame seeds
  • 1 teaspoon of minced fresh ginger
  • 1 thinly sliced green onion
  • 1 minced clove garlic
  • 1/2 of thinly sliced onion
  • 1/4 of thinly sliced green cabbage
  • 1 cup of shredded carrot
  • 1/4 cup of soy sauce
  • 1 lb of ground pork

The Preparation

Put vegetable oil in a large skillet over medium heat, then, add garlic and ginger. Cook this combo until it gets fragrant (takes 1-2 minutes). Then, add ground pork and cook until there is no pink texture on the meat.

Now, push the pork meat on one of the sides and add some sesame oil, onion, cabbage, and carrot. Stir fry this combination, and add some soy sauce and Sriracha. You should now cook this combination until the cabbage gets tender (takes 5-8 minutes).

Now, transfer this combo to a plate and adorn it with green onions and sesame seeds.

Taco Tomatoes

Taco Tomatoes
Image Credit: Cooking TV Recipes

Up for a low carb taco variant? Why not make tacos out of tomatoes for a creative twist? Tomatoes will add up to the healthy factor while enriching the taste of your favorite taco meal! The total time to make this dish is just 25 minutes!

The Ingredients

  • 1 teaspoon of extra-virgin olive oil
  • 1 chopped medium onion
  • 1 ounce of packet taco seasoning
  • 3/4 lb of ground beef
  • 4 large ripe tomatoes
  • 1/4 cup of sour cream
  • 1/2 cup of shredded iceberg lettuce
  • 1/2 cup of shredded Mexican cheese mix

The Preparation

First of all, put the extra-virgin oil in a large skillet over medium heat. Then, add onion, and stir it until it softens (takes 5 minutes). Now, add ground beef and taco seasoning to mix things up a little. Start cooking and make sure to break up the meat with a spoon, until it doesn’t have pink texture (takes about 8 minutes). Don’t forget to drain the fat!

Now, flip the tomatoes so that the stem side is facing downwards. Slice them up to create 6 wedges. Be careful not to cut it all the way though! Afterward, spread open the created wedges.

All that is left to do is to divide the taco meat you made among each tomato. Top each tomato with lettuce, cheese, and sour cream for better serving!

Zucchini Lattice Lasagna

Zucchini Lattice Lasagna
Image Credit: theFFeed Food

Classic lasagna is very tasty, but also very unhealthy for you. The zucchini lattice lasagna is a perfect complement for it, as it is much less carb-heavy than your traditional lasagna dish! It will take 1 hour of your time only to prepare this amazing replacement for the regular lasagna.

The Ingredients

  • 2 cups of ricotta
  • 1 cup of Parmesan that is freshly grated
  • 1/2 cup of marinara
  • 3 cups of shredded mozzarella
  • 2 large eggs
  • Kosher salt
  • Black pepper
  • 3 large zucchinis

The Preparation

In the beginning, preheat your oven to 350 degrees. Then, stir together eggs, Parmesan, and ricotta in a small bowl. Now, season this mixture with some Kosher salt and black pepper.

You should spread a thin marinara layer in a baking dish. Layer it with two layers of zucchini noodles, mozzarella, and the ricotta mixture you made in the previous step.

Make a zucchini lattice for the last layer. Also, make sure to layer the zucchini noodles side by side diagonally in the baking dish. Put the bottom half of other noodles and lay another zucchini across diagonally. Repeat this process until you fill the top layer.

Now, season this mixture with some more Parmesan, as well as with salt and pepper. Start baking until the mixture gets melty and the zucchini is cooked (takes 30 minutes). Before serving, let the dish cool off for 10 minutes.

We hope that you found some useful healthy recipes for dinner. It is a guarantee that you will have an absolute blast of a meal with these three choices!